Tues 30 mins with 20lb vest stepmill
MOnday
-Dumbells 125x12, 150sx6x3sets
-floor press close grip 225x15 , 315x8x2
-3x25 side raises with 35s
-hangin abs 3x8 super setted with pull up variation using the hangin ab straps 3x8
spud
Tuesday, February 23, 2010
Monday, February 22, 2010
Saturday
Friday 30 mins, Sat 30mins, sunday 45mins with 20lb vest stepmill
Saturday
brieffreesquat with revbands,595x3,685x2,775x2,865x2,955x1,1045x1
-1 rev hyepr x40 reps
-close stance leg press 4 x15 10 or 12 plates
The 1045 was slow ans stalled dead in the middle for what seemed like 30 seconds but finished it. Slightly dizzy after set.
makin steady progress again.
spud
Saturday
brieffreesquat with revbands,595x3,685x2,775x2,865x2,955x1,1045x1
-1 rev hyepr x40 reps
-close stance leg press 4 x15 10 or 12 plates
The 1045 was slow ans stalled dead in the middle for what seemed like 30 seconds but finished it. Slightly dizzy after set.
makin steady progress again.
spud
Friday, February 19, 2010
THursday
Friday 20lb vest for 30 mins on stepper
Thursday
-Standing abs with seated row handle 8x8
-alternated assisted pullups and assisted dips for 10 reps each set for 9 sets
-stabilty balls pushups with feet elevated
10 reps per set, bodyweight, bw +orange, gray and blue
-floor press with 154lb farmers db/walk thing. had a hard time getting it set up and they were very difficult to manuver so ti was a set of 4,2,2
-Stump strap over head tricep for 3 or 4sets.
Spud
Thursday
-Standing abs with seated row handle 8x8
-alternated assisted pullups and assisted dips for 10 reps each set for 9 sets
-stabilty balls pushups with feet elevated
10 reps per set, bodyweight, bw +orange, gray and blue
-floor press with 154lb farmers db/walk thing. had a hard time getting it set up and they were very difficult to manuver so ti was a set of 4,2,2
-Stump strap over head tricep for 3 or 4sets.
Spud
Thursday, February 18, 2010
Wednesday
Wed and thur 20lb vest for 30 mins each stepmill
Wednesday night
-Deads off floor worked up to 600x1x3,600x2,500x3x2
-Cybex backmachine 4x10
-53lb kb front squats 3x8
-one leg hack 4setx8 per leg
not much to post,
Spud
Wednesday night
-Deads off floor worked up to 600x1x3,600x2,500x3x2
-Cybex backmachine 4x10
-53lb kb front squats 3x8
-one leg hack 4setx8 per leg
not much to post,
Spud
Tuesday, February 16, 2010
MOnday
Tuesday 30 mins stepmill
MOnday
-Raw bench with softee pad 315x5,365x5,405x3,455x3,495with purple around elbowsx1,tried 545 twice but goofed it.
-pinky ring close grip 315x5,405x5,495x4
-stump straps scare cows on seated row 4x10
-smith machine chest pulls with feet on bench 4x15
-2x25 per arm see saw kb press with 53lbs.
SPud
MOnday
-Raw bench with softee pad 315x5,365x5,405x3,455x3,495with purple around elbowsx1,tried 545 twice but goofed it.
-pinky ring close grip 315x5,405x5,495x4
-stump straps scare cows on seated row 4x10
-smith machine chest pulls with feet on bench 4x15
-2x25 per arm see saw kb press with 53lbs.
SPud
Sunday, February 14, 2010
Saturday
Saturday 30mins and Sunday 60mins stepmill
Saturday
-very slow start to day. free squat with briefs and reverse bands(orange doubled over) 515x3,605x3,685x2,775x2,865x1, 955x1. Felt good so just kept going up.surprised from how I felt at start of squats.
-reverse hyper 4x15
-ghr with 45lb 3x8
Spud
Saturday
-very slow start to day. free squat with briefs and reverse bands(orange doubled over) 515x3,605x3,685x2,775x2,865x1, 955x1. Felt good so just kept going up.surprised from how I felt at start of squats.
-reverse hyper 4x15
-ghr with 45lb 3x8
Spud
Friday, February 12, 2010
Thursday
Friday 30 mins stepper, freakin crazy fitness chick on my stepmill again. I am going to tie up my farting pitbull to the stepmill and see if that keeps her off it.
Thursday
-Me and Daleawinsky did alitte early training since I did not have my massage and the trim work was being done at the house.
-Neutral grip pulldown 8 or 10 sets.
-Stump strap chain row. Started with 3 chainx8 per arm, 5 chain,6 chain and 7 or 8 chain to finish
-Hack squat reverse grip machine press. 6 sets
-orange double on each end on simth machine on top and did 5 sets of pushdowns
-one arm preacher curl 4 sets.
Spud
Thursday
-Me and Daleawinsky did alitte early training since I did not have my massage and the trim work was being done at the house.
-Neutral grip pulldown 8 or 10 sets.
-Stump strap chain row. Started with 3 chainx8 per arm, 5 chain,6 chain and 7 or 8 chain to finish
-Hack squat reverse grip machine press. 6 sets
-orange double on each end on simth machine on top and did 5 sets of pushdowns
-one arm preacher curl 4 sets.
Spud
Thursday, February 11, 2010
Wednesday
Thursday 35 mins stepmill
Wednesday
- Sumo Band pulls with monsters minis no gear except belt. 3s to 315, the 365x2, 405x1x2(one with straps(sucked)and one without.
-One legged hack squat worked up to 3 platesx8 per leg
-long ab straps pulldowns 1x50
-Back raise with 154lb farmers walk 4x8 with relax at bottom then slow sqeeze until weight leaves ground then finish.
For loosing 7 or 8lb and being totally dehydrated and cleansed so to speak not too bad> Did really wonder a few times if I was going to make it without a drawer change.
Getting ready for my senior moments,
SPud
Wednesday
- Sumo Band pulls with monsters minis no gear except belt. 3s to 315, the 365x2, 405x1x2(one with straps(sucked)and one without.
-One legged hack squat worked up to 3 platesx8 per leg
-long ab straps pulldowns 1x50
-Back raise with 154lb farmers walk 4x8 with relax at bottom then slow sqeeze until weight leaves ground then finish.
For loosing 7 or 8lb and being totally dehydrated and cleansed so to speak not too bad> Did really wonder a few times if I was going to make it without a drawer change.
Getting ready for my senior moments,
SPud
Monday, February 8, 2010
Saturday and Super Low Lights.
Took off Saturday and MOnday from cardio. Sunday, 1 hour with 20lb vest
Saturday
-BOx squat with briefs. started sets with 415x3x2,505x2x2, 595x2x2,685x2x2,775x2. ON each set with the same weight, I would drop the pad down except on the 775. Most of the set were good except ont he 775, 1 good tight one and 1 where my upper back relaxed too much so it was a gm squat.
-4x10 rev hyper
-slipped a band under the sissy squat apparatus adn did 15xgrey, 15 blue, 15 blue/geayx2 or 3 sets
-pileed five plates on a sled and pulled forwards and backwards for one lap.
Sunday we got invited to dales wedding shower super bowl party. THey were serving pulled pork, hash and rice, fried chicken greeen beans and chips and queso dip. I don't do well with pulled pork and hash anymore so I warmed myself up with 3 beers, then I didn't really care about the pork. I ate alot, two decent plates, then cake, then 2 rum and diet cokes drinks. I was buzzinng alittle and having fun with the dudes. Of course, the women were all together in the living room enjoying the huge flat screen. As dudes, we were in the kitchen talking trash and watching the game on the mini gorillas pre 2000 13 inch tv with vhs. One dude was pulling up porn emails and showing everyone. My stomach was bother ing me after the pork and hash so I figureed the rum would help it out and numb the pain. I made it to the third drink and just poured it when the old lady came in and said it was time to go as we both get up ass crack thirty, reluctantly I poured it out. On the way home, I asked her to stop at the conveinence store for some little Debbie's to add to my brewing gut bomb. She yelled at me for getting gas too. I like to multi task on stuff like this so by the time I got a armfull of Litttle Debbies the gas was pumped. We sort of finished watching the game and I was plowing through Little Debbies like it was the first time. I could not finish them and left one out. I stared it it thinking how could I quit right now. My stomach began to hurt alot now as the pork and rum digested( sort of) I went to bed with sharp pains in the gut and lower intestine. I flopped and lflopped but it was worse then the old days when I was giant fat baby. I managed to go in and train a client after about 5 rolaids. I was done after that and had to go home when the guts gurrgled, vibrateed and butt poo pee every 20 minutes for the entire day was the agenda. So now, I sit at work with about a half a shake down for food all day and praying for the end of the day. No training tonight.
Gross I know but still funny
Spud
Saturday
-BOx squat with briefs. started sets with 415x3x2,505x2x2, 595x2x2,685x2x2,775x2. ON each set with the same weight, I would drop the pad down except on the 775. Most of the set were good except ont he 775, 1 good tight one and 1 where my upper back relaxed too much so it was a gm squat.
-4x10 rev hyper
-slipped a band under the sissy squat apparatus adn did 15xgrey, 15 blue, 15 blue/geayx2 or 3 sets
-pileed five plates on a sled and pulled forwards and backwards for one lap.
Sunday we got invited to dales wedding shower super bowl party. THey were serving pulled pork, hash and rice, fried chicken greeen beans and chips and queso dip. I don't do well with pulled pork and hash anymore so I warmed myself up with 3 beers, then I didn't really care about the pork. I ate alot, two decent plates, then cake, then 2 rum and diet cokes drinks. I was buzzinng alittle and having fun with the dudes. Of course, the women were all together in the living room enjoying the huge flat screen. As dudes, we were in the kitchen talking trash and watching the game on the mini gorillas pre 2000 13 inch tv with vhs. One dude was pulling up porn emails and showing everyone. My stomach was bother ing me after the pork and hash so I figureed the rum would help it out and numb the pain. I made it to the third drink and just poured it when the old lady came in and said it was time to go as we both get up ass crack thirty, reluctantly I poured it out. On the way home, I asked her to stop at the conveinence store for some little Debbie's to add to my brewing gut bomb. She yelled at me for getting gas too. I like to multi task on stuff like this so by the time I got a armfull of Litttle Debbies the gas was pumped. We sort of finished watching the game and I was plowing through Little Debbies like it was the first time. I could not finish them and left one out. I stared it it thinking how could I quit right now. My stomach began to hurt alot now as the pork and rum digested( sort of) I went to bed with sharp pains in the gut and lower intestine. I flopped and lflopped but it was worse then the old days when I was giant fat baby. I managed to go in and train a client after about 5 rolaids. I was done after that and had to go home when the guts gurrgled, vibrateed and butt poo pee every 20 minutes for the entire day was the agenda. So now, I sit at work with about a half a shake down for food all day and praying for the end of the day. No training tonight.
Gross I know but still funny
Spud
Friday, February 5, 2010
THursday and BS
Friday, some figure chick was on my stepmill so I had to use the stepper for 30.
Thursday
-Hammer pullover and Chest supported rows
4 rounds each 8 reps. 4plates on both hammer row arms and 3 plates on the chest
-Took the stump straps and did incline. Took dave's cluster set info from last week and did 135bar weight and a 45lb on each stump strap for 225 total. The plan was 10 sets of 5 with 10to 15 secs rest. I managed five sets, then it dropped to 3 and 4. WIth stump straps, I had lots at activity. The weight was light, but my arms and chest just stopped with the shorter rest range and stump strap set up.
-Used a seated curls machine with two weight stacks, turned to face the pad and did over head tricep ext supered with a pec flye movement from the bottom. 4x10 each
-Attached stump straps to hammer machine and did 4 more sets of one arm then 3 set of putting the straps together.
-The hammer machine works well for one arm rotation work using the stump straps too. 3x10 per side.
Ok, so for about 6 months now, we have not had a ice machine at the gym. I have been looking for awhile. For some reason they die quickly. THe first time I bought one it was a grand and lasted one year dying right after the warranty. I then bought a cheap counter versoin that lasted 6 months. Frustrated and not wanting to drop a grand again, I have beeen searching. I found one that needed worked and a guy owed me so he fixed it as best he could. He does not work on ice machines, just hvac. So the ice machine ran but would not make ice.
One of the old dudes loves his shake after training and has been brining his own ice for awhile now. While bringing the ice, there are always several ice machine jokes to go with it. I keep telling him I am working on it.
After finally getting this one and it not working he gives me a company name. It is a familiar name for some reason that I would figure out later. He thinks its a 60 dollars service call plus parts. I decide its worth the money tosee if they can get it working. I get the name and its a company i used like 6 or 7 years ago to replace a compressor in a cooler. They did the work but killed me on the bill. I remembered this after calling and setting the appt. The guy gets there and works on it for a hour and some change. The only problem was the knob was turned up to high causing it to run constantly and freeze up and the nozzles that spray water for ice are clogged up some. He gets it working and I am happy.
The strange part is its the same tech as 6 or 7 years ago. I try not to judge but he is shady looking and acting so it is hard. We have small talk and the company was going ot bill me but I wanted to pay it right away so he goes and figures a bill. I look at and freak out. 200 bucks for a 1 hour 20 mins of work and no parts!! I ask the dude cause its say 2.5 hours of labor on it. They chage me a our for his trip. I know where the place is located because it is right down from Fattys gym downtown. It takes 15minutes to get from my gym to there so I am gettting screwed there too. THe tech offers a hour hour reduction on time.
I tell the guy I will call the office and talk with the guy so he leaves. I get the guy on the phone and he immediately goes into jackass mode. We go back and forth, I have been in business for 10 years and he says 35 and how he has to pay his tech 20 a hour plus benefits blah, blah. I ask for a reduction because there is no parts and it is only 30 minutes drive time, 45 minutes tops total there and back with really bad traffic. He refuses because its pissing match time to him and anytime you get that defensive you are in the wrong at least to a degree. He keeps rattling on and I finally say I dont stick it up my customers ass like that and then I add in the fact that he stuck it up my ass the last time and that I only used him on a recommendation. He goes on even more and just says pay the bill and use us or not.
Now, you think I would have learned this the first time or the second time with another company when they charged me 5 hours, 2.5 for the tech and 2.5 for his the flunky HELPER AT 75 a hour(I did not pay for the flunky in the end) but no I had to make it a third time with this one. I do not mind paying for services. They did a service adn should get paid. You just don't have to stick it to people is what I am saying or at least be totally honest with the customer as you are making the appt so they understand and can make a choice. I am in the wrong for not asking too. I jsut assumed people would do the right thing and some people just arent going to do that and they will sneak one by you if they can.
In the end, I am responsible I know. Buyer beware adn all that bs. I am not blaming anyone at all. But you do not have to do these things. The guy who tried to charge me 75 a hour for the flunky helper lost all his people with the downturn and is now all by his self. This guy was a referal too and I train the guy who refered him. He runs his business like I do. Its all upfront. The guy asked him one day why he didnt refer anymore business to him and he told him, you screwed my friend over. The guy got pissed and stormed off. Karma will get you.
I will pay this dude sooner or later...much later..and NO REFERAL FOR YOU!!
SPud
Thursday
-Hammer pullover and Chest supported rows
4 rounds each 8 reps. 4plates on both hammer row arms and 3 plates on the chest
-Took the stump straps and did incline. Took dave's cluster set info from last week and did 135bar weight and a 45lb on each stump strap for 225 total. The plan was 10 sets of 5 with 10to 15 secs rest. I managed five sets, then it dropped to 3 and 4. WIth stump straps, I had lots at activity. The weight was light, but my arms and chest just stopped with the shorter rest range and stump strap set up.
-Used a seated curls machine with two weight stacks, turned to face the pad and did over head tricep ext supered with a pec flye movement from the bottom. 4x10 each
-Attached stump straps to hammer machine and did 4 more sets of one arm then 3 set of putting the straps together.
-The hammer machine works well for one arm rotation work using the stump straps too. 3x10 per side.
Ok, so for about 6 months now, we have not had a ice machine at the gym. I have been looking for awhile. For some reason they die quickly. THe first time I bought one it was a grand and lasted one year dying right after the warranty. I then bought a cheap counter versoin that lasted 6 months. Frustrated and not wanting to drop a grand again, I have beeen searching. I found one that needed worked and a guy owed me so he fixed it as best he could. He does not work on ice machines, just hvac. So the ice machine ran but would not make ice.
One of the old dudes loves his shake after training and has been brining his own ice for awhile now. While bringing the ice, there are always several ice machine jokes to go with it. I keep telling him I am working on it.
After finally getting this one and it not working he gives me a company name. It is a familiar name for some reason that I would figure out later. He thinks its a 60 dollars service call plus parts. I decide its worth the money tosee if they can get it working. I get the name and its a company i used like 6 or 7 years ago to replace a compressor in a cooler. They did the work but killed me on the bill. I remembered this after calling and setting the appt. The guy gets there and works on it for a hour and some change. The only problem was the knob was turned up to high causing it to run constantly and freeze up and the nozzles that spray water for ice are clogged up some. He gets it working and I am happy.
The strange part is its the same tech as 6 or 7 years ago. I try not to judge but he is shady looking and acting so it is hard. We have small talk and the company was going ot bill me but I wanted to pay it right away so he goes and figures a bill. I look at and freak out. 200 bucks for a 1 hour 20 mins of work and no parts!! I ask the dude cause its say 2.5 hours of labor on it. They chage me a our for his trip. I know where the place is located because it is right down from Fattys gym downtown. It takes 15minutes to get from my gym to there so I am gettting screwed there too. THe tech offers a hour hour reduction on time.
I tell the guy I will call the office and talk with the guy so he leaves. I get the guy on the phone and he immediately goes into jackass mode. We go back and forth, I have been in business for 10 years and he says 35 and how he has to pay his tech 20 a hour plus benefits blah, blah. I ask for a reduction because there is no parts and it is only 30 minutes drive time, 45 minutes tops total there and back with really bad traffic. He refuses because its pissing match time to him and anytime you get that defensive you are in the wrong at least to a degree. He keeps rattling on and I finally say I dont stick it up my customers ass like that and then I add in the fact that he stuck it up my ass the last time and that I only used him on a recommendation. He goes on even more and just says pay the bill and use us or not.
Now, you think I would have learned this the first time or the second time with another company when they charged me 5 hours, 2.5 for the tech and 2.5 for his the flunky HELPER AT 75 a hour(I did not pay for the flunky in the end) but no I had to make it a third time with this one. I do not mind paying for services. They did a service adn should get paid. You just don't have to stick it to people is what I am saying or at least be totally honest with the customer as you are making the appt so they understand and can make a choice. I am in the wrong for not asking too. I jsut assumed people would do the right thing and some people just arent going to do that and they will sneak one by you if they can.
In the end, I am responsible I know. Buyer beware adn all that bs. I am not blaming anyone at all. But you do not have to do these things. The guy who tried to charge me 75 a hour for the flunky helper lost all his people with the downturn and is now all by his self. This guy was a referal too and I train the guy who refered him. He runs his business like I do. Its all upfront. The guy asked him one day why he didnt refer anymore business to him and he told him, you screwed my friend over. The guy got pissed and stormed off. Karma will get you.
I will pay this dude sooner or later...much later..and NO REFERAL FOR YOU!!
SPud
Thursday, February 4, 2010
Wednesday
Wed 30 mins no vest, thur 20lbs vest 30 mins stepmill
Wednesday
-pulls with plates on 4 inch block. raw warm ups 5sumo/5 conv with 225,315. 3 sumo/3 cons 405, 495. 585x3sumo, 675x2. left it there. First time back sumo with a higher weight. Felt good.
-safety bar close stance. 235x5,325x5x3
-rev hyper 1x50
Decent,
Spud
Wednesday
-pulls with plates on 4 inch block. raw warm ups 5sumo/5 conv with 225,315. 3 sumo/3 cons 405, 495. 585x3sumo, 675x2. left it there. First time back sumo with a higher weight. Felt good.
-safety bar close stance. 235x5,325x5x3
-rev hyper 1x50
Decent,
Spud
Tuesday, February 2, 2010
Monday
Tuesaday stepmill 30 min 30lb vest
Monday
-Tried something alittle different as the guys were shirting again. Hooked up stump straps on dumbells with chains. Used 70lb and two chain to startx15, 3 chainx15x2sets, 4chainx10x2,5 chainx10x2. Really enjoyed this. No coasting towards the top, all push.
-neutral grip pulldown 6x8
-1x50 pushdowns
-dips with 45lb plate. 3x10
-did one more thing but can't remember.
Spud
Monday
-Tried something alittle different as the guys were shirting again. Hooked up stump straps on dumbells with chains. Used 70lb and two chain to startx15, 3 chainx15x2sets, 4chainx10x2,5 chainx10x2. Really enjoyed this. No coasting towards the top, all push.
-neutral grip pulldown 6x8
-1x50 pushdowns
-dips with 45lb plate. 3x10
-did one more thing but can't remember.
Spud
Monday, February 1, 2010
Saturday
Saturday 45mins and Sunday 60mins with 30lb vest stepmill, No cardio Monday
Saturday
-Buff bar with briefs(no box)5 platesx3x2,6platesx3, 7platesx2,8platesx1 crappy and high
-Leg press close stance 4 setsx 10 to 12 with 1200 or so on the leg press.
-Had to cut it short as my pit started screaming when you touched her hind quarter. She played hard with a big GoldenDoodle earlier and we think she sprained something in the back side. Like her old man, a couple of muscle relaxers later, she was doing alot better and laid in the bed for a couple of days like she always does on the weekends
Thank goodness we have two vets at the gym
Spud
Saturday
-Buff bar with briefs(no box)5 platesx3x2,6platesx3, 7platesx2,8platesx1 crappy and high
-Leg press close stance 4 setsx 10 to 12 with 1200 or so on the leg press.
-Had to cut it short as my pit started screaming when you touched her hind quarter. She played hard with a big GoldenDoodle earlier and we think she sprained something in the back side. Like her old man, a couple of muscle relaxers later, she was doing alot better and laid in the bed for a couple of days like she always does on the weekends
Thank goodness we have two vets at the gym
Spud
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